Monthly Archives: March 2016

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March 2016

CrossFit Shatter WOD for 4/1/2016

2016-03-31T21:20:52+00:00

CrossFit Shatter WOD for 4/1/2016 Strength: 10 minute EMOM 3 back squats every minute @ 75-80% WOD: 100 box jumps for time (wear long socks) Accessory Work: 1000m row 50 calories on the assault bike 800m run Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 4/1/20162016-03-31T21:20:52+00:00

CrossFit Shatter WOD for 3/31/2016

2016-03-30T22:23:15+00:00

CrossFit Shatter WOD for 3/31/2016 Skill: Hollow hold hollow rock hollow hold (in the dip and pull-up) beat swings kipping pull-up WOD: "A clean Cindy" 5 cycles of 3 rounds of cindy (5 pullups, 10 push ups, 15 air squats) 10 power cleans 155/105 Accessory Work: 30 dumbbell snatches for time 80/50

CrossFit Shatter WOD for 3/31/20162016-03-30T22:23:15+00:00

16.5 Recap: The Open is Closed

2016-03-30T21:57:11+00:00

16.5 presented us with a re-do. Dave Castro announced that 16.5 would be 14.5. Ew. Burpees and Thrusters. Shatter threw a party Monday night, complete with bbq, beers and MacroNu! Two heats of athletes tackled 16.5 that night, attempting to best their times from earlier in the week, from 2014 or to lock down a [...]

16.5 Recap: The Open is Closed2016-03-30T21:57:11+00:00

CrossFit Shatter WOD for 3/30/2016

2016-03-29T22:09:43+00:00

CrossFit Shatter WOD for 3/30/2016 Weightlifting Wednesday!!!! Strength: 12 minutes to find a heavy 1 hang power clean + 1 hang clean rest 2 minutes 10 minute EMOM 3 push jerks @ 70-75% of hang clean weight CHUCK NORRIS WOD: 7 minute AMRAP 6 burpees 24 DU Accessory Work: 10-8-6-4-2 back squat @ [...]

CrossFit Shatter WOD for 3/30/20162016-03-29T22:09:43+00:00

CrossFit Shatter WOD for 3/29/2016

2016-03-28T23:11:29+00:00

CrossFit Shatter WOD for 3/29/2016 Strength: deadlift find a heavy 5 then drop 10% of that weight and complete a 2x5 building champion butts WOD: 8 minute AMRAP 50 wall balls 30 back rack lunges row the remaining time* your score is meters row (thanks Misfit) Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 3/29/20162016-03-28T23:11:29+00:00

CrossFit Shatter WOD for 3/28/2016

2016-03-27T20:34:57+00:00

Tonight is the first Beer-B-Que of the season. Prep your taste buds, exhaust all areas of your body, and get ready for some awesome food provided by me MacroNu and I.   CrossFit Shatter WOD for 3/28/2016 Strength: Snatch 2 touch-n-go snatches every :40 seconds for 8Rds @75% WOD: 3 minutes to complete 10 OHS [...]

CrossFit Shatter WOD for 3/28/20162016-03-27T20:34:57+00:00

CrossFit Shatter WOD for 3/26/2016

2016-03-25T23:01:22+00:00

CrossFit Shatter WOD for 3/26/2016 Warm-up: Tabata core work The Open WOD makes me feel like..... WOD: 3Rds 30 wall balls 20 push jerks 115/75 10 T-2-B Rest 2 min between each round Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 3/26/20162016-03-25T23:01:22+00:00

CrossFit Shatter WOD for 3/24/2016

2016-03-23T22:04:27+00:00

CrossFit Shatter WOD for 3/24/2016 Skill: Pistol work scaling pistols, pistols, weighted pistols, burpee pistols (Alberta crushes these) WOD: 16 minute AMRAP 300m run 14 chest-2-bar pullups 7 box jumps (30/24) Accessory Work: -steal a buddies ROM WOD and get to work :) Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 3/24/20162016-03-23T22:04:27+00:00

CrossFit Shatter WOD for 3/23/2016

2016-03-22T21:40:02+00:00

CrossFit Shatter WOD for 3/23/2016 Strength: Thruster 5 thrusters every 2 minutes for 10 minutes Increasing weight* * goal is to work to your heaviest 5 thrusters I AM SO EXCITED WOD: 4Rds 8 front squats (185/115) 16 HSPU 32 double unders Accessory Work: 5rds 30 second assault bike 10 chest-2-bar rest 2 [...]

CrossFit Shatter WOD for 3/23/20162016-03-22T21:40:02+00:00